VEGAN CHALLENGE 22 DAY MEAL PLAN

Transcription

1 VEGAN CHALLENGE 22 DAY MEAL PLAN

2 Perhaps you are looking to eat healthier and feel more alive. Or reduce your impact on the environment by being more conscious about your food choices. Whatever your reasons, we are here to lead you on the path to exploring a vegan diet. This guide will set you up with a daily meal plan to experience the benefits of plant-based nutrition for 22 Days. Why 22 Days? It takes 21 days to make or break a habit and by day 22, you ve found the way. If you take on the challenge, your body will enjoy a greater variety of vitamins and minerals and your reduced intake of animal products will have a positive effect on the environment. On the following pages, you ll find 22 Days of vegan meal plans. You ll find that the recipes are easy to prepare, healthy and delicious to boot! All of the meal plans and recipes were lovingly created by Gena Hamshaw C.N.N. of Choosing Raw. You can find even more delectable vegan and raw recipes on her blog.

23 1 tsp thyme 1/2 tsp sage 4 cups vegetable broth 1/2 cup almond or coconut milk Sea salt and pepper to taste Paprika 1. Preheat oven to 400 degrees. Line a baking tray or two with tin foil. 2. Lay cauliflower, parsnips, shallots, and garlic, out on foil, and drizzle with olive oil, thyme, sage, salt and pepper. 3. Roast veggies for about min, or until they re soft and golden brown. 4. Place veggies in a high speed blender (you may have to work in batches) and add broth and non-dairy milk. Blend until soup is smooth and creamy, adding more liquid if you need to. Alternately, you can use an immersion blender. 5. Transfer soup to a pot and re-season to taste with salt and pepper. SNACKS HEMP HUMMUS Serves 4 1/4 cup shelled hemp seeds 1 can chickpeas, drained, or 2 cups freshly cooked chickpeas 1/2 tsp salt (to taste) 2-3 tbsp freshly squeezed lemon juice (to taste) 1 small clove garlic, minced 1 tbsp tahini (optional) 1/2 tsp cumin Water as needed 1. Place the hemp seeds in the bowl of a food processor and grind till powdery. 2. Add the chickpeas, salt, lemon, garlic, tahini, and cumin, and begin to process. Add water in a thin stream (stopping to scrape the bowl a few times) until the mixture is totally smooth and creamy. 3. Garnish with extra hemp seeds and serve. Hummus will keep in the fridge for up to four days. RAW PEANUT BUTTER AND JELLY SNACK BALLS Makes 20 Balls

28 BLACK BEAN AND QUINOA SALAD WITH QUICK CUMIN DRESSING Serves 4 For the salad: 1 cup dry quinoa, rinsed Dash salt 2 cups vegetable broth or water 1/2 large cucumber, diced neatly 1 small bell pepper, diced neatly 1 can BPA free, organic black beans basil leaves, chopped into a chiffonade 1/4 cup fresh cilantro, chopped For the vinaigrette: 2 tbsp extra virgin olive oil 1/4 cup apple cider vinegar 1 tbsp agave or maple syrup 1 tbsp dijon mustard 1 tsp cumin Salt and pepper to taste 1. Rinse quinoa through a sieve till the water runs clear. Transfer it to a small or medium sized pot and add two cups of vegetable broth or water and dash of salt. Bring to a boil, then reduce to a simmer. Cover the pot so that the lid is on, but there s a small gap where water can escape. Simmer till quinoa has absorbed all of the liquid and is fluffy (about minutes). 2. Transfer cooked quinoa to a mixing bowl. Add chopped vegetables, black beans, and herbs. 3. Whisk dressing ingredients. Add the dressing to the salad, and serve. (If you don t feel that you need all the dressing, just add as much as you d like to.) Salad will keep for three days in the fridge. ZUCCHINI PASTA WITH CHERRY TOMATOES, BASIL, SWEET POTATO, AND HEMP PARMESAN Serves 2 2 large zucchini 1 red bell pepper, diced 15 cherry tomatoes, quartered 8 large basil leaves, chiffonaded 2 small sweet potato, baked and then cut into cubes 2 tbsp balsamic vinegar 1 small avocado, cubed

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